Ditch the kettlebells and barbell for a change. This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope. Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.
1. “Mary” WOD
20min AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
2. 500 Double Unders for Time
500 Double-unders for time
At beginning of each minute, do 3 Air Squats
3. Hero WOD “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips (or alternate)
Push-ups
4. The Hotel Room WOD
20 Rounds for Time:
5 Push-ups
5 Air Squats
5 Sit-ups
5. 200 Air Squats
For Time:
200 Air Squats
6. “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
7. Gymnastic Conditioning
3 Rounds for Time:
10 Handstand Push-ups
Run 200m
8. Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
9. “Annie”
50-40-30-20-10 Reps of:
Double-unders
Sit-ups
10. Reverse Pyramid WOD
50 Sit-ups
40 Push-ups
30 Box Jumps (24” / 20”)
20 Pull-ups
10 Bench Dips
40 Sit-ups
30 Push-ups
20 Box Jumps (24” / 20”)
10 Pull-ups
30 Sit-ups
20 Push-ups
10 Box Jumps (24” / 20”)
20 Sit-ups
10 Push-Ups
10 Sit-ups
11. Gymnastic Fantastic
3 Rounds for Time:
10 Muscle-ups
10 Forward Rolls
20 Pistol squats, alternating
Handstand walk 20 yards
12. “Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
13. Gymnastic Stamina WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
14. 20 Minute EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges
15. Cardio WOD
8 Rounds for Time:
Run 400m
Rest 90 seconds
16. Muscle-ups for Time
For Time:
30 Muscle-ups
17. 10 to 1
Round 1 will be 10 burpees and 1 pull-up, and so on.
For time:
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups
18. Hero WOD “Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
19. Tabata Something Else
32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
20. Leg Burn-out
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions
Wrap Up
Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different. If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
https://stacks.li/nk/toeythibaan
https://stacks.li/nk/toeythibaanthaihd
https://stacks.li/nk/toeythibaanhdthai
https://stacks.li/nk/toeythibaan2025
https://stacks.li/nk/intheshadows
https://stacks.li/nk/intheshadowsthaihd
https://stacks.li/nk/intheshadowshd2025
https://stacks.li/nk/omniscientreader
https://stacks.li/nk/omniscientreaderkoreanhd
https://stacks.li/nk/omniscientreaderhdkorean
https://scrapbox.io/4tggfgfdg/stacks.li%2Fnk%2Ftoeythibaan
https://notes.io/wRduX
https://www.pastery.net/trxkcg/
https://rentry.co/ezfc355u
https://binshare.net/w3785Z12iNj8dixHm4IX
https://yamcode.com/stackii7-6
https://paste.thezomg.com/359351/17542163/
https://paste.enginehub.org/Qzu1UqfBr
https://pastelink.net/b7wcsgwt
https://www.etextpad.com/eat62zwkd1
https://paste.centos.org/view/7850c220
https://tech.io/snippet/onm7RPa
https://jsitor.com/c58kR5vAqHx
https://privatebin.net/?386b77c503311de1#HWMy5wvbHqvWV68PYyWgAaGHPCxEQe3sRpxtrZynGU9n
https://glot.io/snippets/h9tg00spzd
https://paiza.io/projects/C_U4ncUI-b80VE-sfRvIpQ
https://tooter.in/harrykur/posts/114964362115227017
https://community.wongcw.com/posts/1124031
https://papaly.com/categories/share?id=cdc53a227c1346379b9f21b2eae24fc2
https://www.datascienceportfol.io/harrykurnia449/projects/22
https://magic.ly/blackwater/stackii.7
https://gns3.com/community/discussions/stackii-7
Staminox Male Enhancement: Boost Your Vitality and Performance
░▒▓█► ✅ : GET IN BOTLE◄█▓▒░
Are you feeling a dip in your energy? Many men worry about fading stamina, lower vitality, and changes in their sexual performance. It’s a common concern as we get older or deal with everyday stress. Because of this, more men are looking for natural ways to support their health. They want to feel like themselves again.
Staminox Male Enhancement offers a potential path to better male health and well-being. It aims to help men reclaim their vigor and confidence. This supplement might support your body’s natural functions. It focuses on boosting what you may feel is missing.
https://www.facebook.com/StaminoxMaleEnhancementusa
https://www.facebook.com/groups/staminoxmaleenhancement2025
https://www.facebook.com/events/1258785072404535
https://www.facebook.com/groups/staminoxmaleenhancementusa2025
https://www.facebook.com/events/596976303275970
https://www.trysmallbiz.com/articles/staminox-male-enhancement-natural-support-for-men-s-sexual-health-and-stamina
https://www.trysmallbiz.com/articles/staminox-male-enhancement-is-it-safe-read-experts-opinion
https://www.trysmallbiz.com/articles/staminox-male-enhancement-review-my-honest-opinion-and-results
https://www.trysmallbiz.com/articles/staminox-male-enhancement-reviews-side-effects-benefits-ingredients
https://medium.com/stepan.feliciano/staminox-male-enhancement-ultimate-performance-solution-607f0f2caae3 https://medium.com/stepan.feliciano/staminox-male-enhancement-reviews-price-benefits-ingredients-amazon-where-to-buy-2cd918300d35
http://medium.com/zunelypo/staminox-male-enhancement-is-it-safe-read-experts-opinion-cc9d1bc3087c https://medium.com/zunelypo/staminox-male-enhancement-review-my-honest-opinion-and-results-5a0859f712d7
https://colab.research.google.com/drive/1DzQpa5lHSJwv6bWjFEy-nAIAd4Swnxw?usp=sharing
https://colab.research.google.com/drive/1aI2wJClZFceBcaozQXCqKB5hiynCJw50?usp=sharing
https://colab.research.google.com/drive/1dbfUGGJXHsF_mKXhxIvg1TIaov67CF2?usp=sharing
https://colab.research.google.com/drive/1SKKw8BYfH22FK-rhfvMxIfwcz23Ja9Av?usp=sharing
https://sites.google.com/view/staminox-male-enhancement-revi/home
http://staminoxmaleenhancement1.alboompro.com/portfolio/news/1540845-staminox-male-enhancement-review-my-honest-opinion-and-results
http://staminoxmaleenhancement1.alboompro.com/portfolio/news/1540846-staminox-male-enhancement-is-it-safe-read-experts-opinion
http://staminoxmaleenhancement1.alboompro.com/portfolio/news/1540847-staminox-male-enhancement-natural-support-for-men-s-sexual-health-and-stamina
http://staminoxmaleenhancement1.alboompro.com/portfolio/news/1540848-staminox-male-enhancement-a-breakthrough-for-male-performance-stamina
https://paddling.com/paddle/trips/staminox-male-enhancement-review-truth-must-read-before-buying
https://paddling.com/paddle/trips/staminox-male-enhancement-a-breakthrough-for-male-performance-stamina
https://paddling.com/paddle/trips/staminox-male-enhancement-ayurvedic-stamina-supplement
https://paddling.com/paddle/trips/staminox-male-enhancement-reviews-price-benefits-ingredients-amazon-where-to-buy-2
https://blog.mycareindia.co.in/staminox-male-enhancement-natural-support-for-mens-sexual-health-and-stamina/
https://blog.mycareindia.co.in/staminox-male-enhancement-review-my-honest-opinion-and-results/
https://blog.mycareindia.co.in/staminox-male-enhancement-a-breakthrough-for-male-performance-stamina/
https://blog.mycareindia.co.in/staminox-male-enhancement-is-it-safe-read-experts-opinion/
https://sites.google.com/view/leanovaunitedkingdom-ireland/
https://www.facebook.com/LeanovaUnitedKingdom.2025
https://www.facebook.com/Leanova.ie.uk
https://www.facebook.com/groups/leanova.uk.ie
https://www.facebook.com/groups/leanova.unitedkingdom.ireland
https://www.facebook.com/events/1894290621524315/
https://www.facebook.com/events/1475977940236714/
https://www.facebook.com/IronBoosterMaleEnhancementGummiesNEW/
https://www.facebook.com/groups/ironboostermaleenhancementgummies2025
https://www.facebook.com/groups/ironboostermaleenhancementgummiesuas
https://www.facebook.com/events/725263763598071/
https://www.facebook.com/events/759672149862720
https://www.trysmallbiz.com/articles/iron-booster-male-enhancement-gummies-official-website-clinical-certified-100-natural
https://www.trysmallbiz.com/articles/iron-booster-male-enhancement-gummies-boost-performance-naturally-unlock-your-potential
https://www.trysmallbiz.com/articles/iron-booster-male-enhancement-gummies-reviews-cost-scam-exposed
https://www.trysmallbiz.com/articles/iron-booster-male-enhancement-gummies-backed-by-a-satisfaction-guarantee
https://stacks.li/nk/girlonedge
https://stacks.li/nk/girlonedgezhsub
https://stacks.li/nk/girlonedge2025
https://stacks.li/nk/thelegendofhei2
https://stacks.li/nk/thelegendofhei2zh
https://stacks.li/nk/thelegendofhei2subzh
https://stacks.li/nk/f1themoviezh
https://stacks.li/nk/nobody
https://stacks.li/nk/nobodyzh
https://stacks.li/nk/headoverheels
https://stacks.li/nk/headoverheelskorean
https://stacks.li/nk/headoverheelskoreansub
https://scrapbox.io/68ghggvnhjk/stacks.li%2Fnk%2Fgirlonedge
https://notes.io/wRaCy
https://www.pastery.net/pauvvd/
https://rentry.co/unx3gu4g
https://yamcode.com/stackii6-5
https://paste.enginehub.org/YL2oFksCf
https://pastelink.net/f7sy3bh1
https://www.etextpad.com/w7sjl50hqs
https://paste.centos.org/view/ef06e54d
https://pastee.dev/p/j4egOfEA
https://tech.io/snippet/dWKm5wH
https://jsitor.com/5gyuJ1hOuc
https://privatebin.net/?5469ec69b6134388#7owFu8A9fRJn48tRw7UJfxqeTf89xaZ2k62T1Qeq82rR
https://glot.io/snippets/h9t3513n65
https://paiza.io/projects/ZVbMPDc9OUttz5SqyfojRQ
https://tooter.in/harrykur/posts/114962549928799587
https://community.wongcw.com/posts/1123847
https://gns3.com/community/discussions/stackii-6
https://magic.ly/blackwater/stackii.6
https://www.datascienceportfol.io/harrykurnia449/projects/21
https://papaly.com/categories/share?id=715288684ad74c53bb64e8bdba347437
A few months ago, I fell victim to a crypto investment scam that cost me $123,000. It was one of the most stressful experiences of my life. The people behind it seemed professional, the platform looked legit, and by the time I realized what was happening, my money was already gone. At first, I thought there was no hope. Law enforcement couldn’t do much, and I was told repeatedly that crypto scams were “untraceable.” But after doing some research, I came across Malice Cyber Recovery. I was skeptical at first they didn’t promise miracles, but they did say they had experience with these kinds of cases and a structured process in place. They explained everything clearly, including the need for an upfront fee due to the complexity of the scam. I hesitated, but eventually went ahead. Within a few weeks, they began showing me traces of where the funds had been moved. It wasn’t fast or flashy, but it was real progress something I hadn’t seen anywhere else. Long story short, they were able to recover my funds step by step. Not all at once, but by the end of the process, I had everything back. $123,000. Something I never thought was possible. If you’ve been scammed, I’m not saying there are easy answers. But I can say from experience: don’t give up too soon. With the right help, it might not be over
Email: malicecyyberrecovery@contractor.net
Whatsapp: +61410262541
https://subscribepage.io/thewanteddetectiveep9
https://thewanteddetectiveep9.graphy.com/courses/thewanteddetectiveep11
https://thewanteddetectiveep9.graphy.com/
https://x.com/BirdsVf/status/1951575659504943191
https://raindrop.io/adekabirth/nyanyas-58346522
https://www.passes.com/thewanteddetectiveep9
https://www.passes.com/thewanteddetectiveep7
https://www.passes.com/theimmortalascensionep16subth
https://raindrop.io/adekabirth/nyanyas-58346522
https://x.com/BirdsVf/status/1951566073142055099
https://writexo.com/0mqo8l2m
https://snippet.host/iozwbw
https://justpaste.it/gugoo
https://forum.thecodingcolosseum.com/topic/78202/e5w45w45y
https://matters.town/a/zoyjoh14zi4w
https://tooter.in/adekabirth/posts/114959057396562880
https://start.me/w/y4JvrX
https://multy.me/45wE
https://pastelink.net/9bdoyjgn
https://forumketoan.com/threads/fshautru56.77903/
http://telegra.ph/seaw65683-08-02
https://www.bitsdujour.com/profiles/ASbIAj